BLOG

Many of my personal training clients often complain about inflammation and joint pain. Whether it’s from the occasional muscle soreness or more chronic
inflammation, turmeric can provide major relief.

What is it?

Turmeric is a bright yellow aromatic powder from the plant in the ginger family. It’s what gives the yellow color to Indian curry and is used as a
spice in many Asian dishes. Curcumin is the main active ingredient in turmeric and it contains many anti-inflammatory properties and is a strong
antioxidant.

The amount of curcumin in the turmeric spice is very low (~3%) so that is why it is necessary to take a supplement with higher levels of curcumin.
It is not easily absorbed into the bloodstream so be sure to look for an extract that contains black pepper to aid with absorption.

What are the benefits?

Curcumin contains many anti-inflammatory properties. Many studies have shown that curcumin fares equal or better to some well-known over-the-counter
pharmaceutical drugs but without the side effects (think digestion/stomach issues). Several of my clients with fibromyalgia and rheumatoid arthritis
take this supplement daily to help with their chronic inflammation.

Curcumin also acts as an antioxidant helping to fight free radicals in the body. Free radicals cause oxidative damage and are related to many diseases
in the body. Curcumin not only helps fight free radicals but it also helps boost the body’s own activity of producing antioxidant enzymes.

Other studies have shown that curcumin aids in the production of a brain growth hormone which can help delay or even reverse age-related diseases in
the brain. In addition, there are studies that show it helps to strengthen the lining of blood vessels which aids in blood pressure regulation
and other heart related diseases.

You can find turmeric or curcumin in your local pharmacy or health food store. It has made a world of difference for many of my clients.

As a certified wellness coach I am constantly researching and experimenting with foods and supplements that will keep me at my healthiest. I’m a firm believer
in taking herbal supplements to provide your body with added nutrients that you may not be absorbing through your food. Given that every person has
a different genetic makeup and varying differences in lifestyles, there is no one supplement that fits everyone. However, ashwaganda is one supplement
that will benefit most everyone in a positive way.

What Is Ashwaganda?

Ashwaganda is in the same plant family as the tomato with oval leaves, yellow flowers and small red fruit about the size of a raisin. The root and berries
are made into the extract (gel, pill or dried form for tonics) that are ingested daily. Ashwaganda is commonly called ‘Indian ginseng’ and is known
for its restorative benefits particularly to the immune system. It has been used in eastern medicine for over 2,500 years. It is a powerful adaptogen
herb which essentially means that it helps restore, balance and protect your body.

Benefits

There are hundreds of studies on the many benefts of ashwaganda which include balancing hormones, reducing stress and anxiety, stabilizing blood sugar,
reduce brain cell degeneration, improve immune response and prevent and treat cancer. (See Below for specific studies)

- Research from the Asha Hospital in Hyderbad found, in a study of 64 people with chronic stress, that Ashwagandha supplementation
for two months decreased stress by 44% and decreased depression and/or anxiety by 72%.
- Tokyo University of Technology researchers found that Ashwagandha slows the process of melanocyte stem cell phosphorylation, giving it the potential
of blocking skin cancers.
- Jamia Hamdard University researchers found that Ashwagandha reduces oxidative damage related to brain cell damage – making it useful for reducing
dementia and Alzheimer’s risk.
- Eight weeks of Ashwagandha supplementation increased endurance, respiration capacity and metabolic efficiency among cycling athletes, according to research from Guru Nanak Dev University.
- Research from Texas’ Baylor University found that Ashwagandha reduced inflammation related to type I diabetes.- Research from the College of Pharmacy at University of Hawaii performed assays that found that Ashwagandha inhibited cancer-related
cytokines.
- Researchers from Jamia Hamdard University’s Pharmacy Faculty found that Ashwagandha reduces oxidative stress related to type 2 diabetes.
- Researchers from Malaysia’s University Sains found that Ashwagandha reduced fatigue and increased general well-being among patients who were undergoing chemotherapy.
- Researchers from Pakistan’s Quaid-i-Azam University found that Ashwagandha inhibited cancer cells from growing.

Many people (women in particular) often have hormone imbalances leaving them feeling tired, stressed, irritable and fighting to lose stubborn pounds. Since
ashwaganda is an adaptogen it helps to balance thyroid levels so it can either stimulate a sluggish thyroid or slow down T3/T4 production depending
on the body’s specific need.

Ashwaganda also contains powerful antioxidants that help fight free radicals that cause aging. This can be particularly helpful for the aging population
to help prevent neurological diseases such as Alzheimers and dementia.

One of the more recent studies compared ashwaganda use to certain anti-depressant and anti-anxiety pharmaceutical drugs and found that it had comparable
results. Plus, ashwaganda does not have the adverse side effects as those pharmaceutical drugs.

If you do suffer from chronic stress, mood swings, hormonal imbalances and low energy I strongly recommend you to try ashwaganda. Of course, consult your
doctor if you are taking any pharmaceutical drugs specifically prescribed to treat any of the above issues as there could be some adverse side effects.

Let’s talk about health benefits of a few of my favorite spices: cardamom, cinnamon and ginger. Cardamom originated in India and is available in most grocery
stores (ground) and specialty health food stores (pod and plant). It is rich in Vitamins A & C as well as potassium, copper, zinc, magnesium, calcium
and phosphorus. It is well-known for having anti-carcinogenic properties as well as being good for cardiovascular health. It is also an anti-depressant
and is often one of the essential oils used in aromatherapy.

Cardamom Tea

4 cardamom pods

4 black peppercorns

4 clove

1 cinnamon stick

4 slices fresh ginger (quartered)

*Heat all ingredients in 2.5 cups of water for 2 hours. Strain and serve with a teaspoon of honey and a splash of milk (sub almond or coconut milk for
dairy free)

Have Nausea…Take Ginger! Ginger is the cure-all for all types of nausea including morning sickness, alcohol hangovers and motion sickness. It can
also be used to aid in digestion. It originated in Southeast Asia more than 5000 years ago but spread quickly to other regions as its healing properties
became more widely known. Traditional Ayurvedic (meaning life knowledge in Sanskrit) hailed ginger as a gift from God. It also has anti-microbial
properties so it can be helpful when fighting a cold or other immune-suppressing illness.

Ginger Salmon

1 Filet wild caught Salmon

1 stem fresh chopped ginger

1 garlic clove chopped

1 tsp extra virgin olive oil

S&P to taste

*Heat oven to 400 degrees. Lightly rub evoo on salmon then add garlic and ginger plus salt and pepper to taste. Bake for 15-20 minutes until salmon flakes
off easily. Serve with a side of baked asparagus or other green vegetable and/or brown rice.

The use of cinnamon goes back to around 2000BC when Egyptians used it as a perfuming agent in the embalming process. Cinnamon is made by cutting the stems
of the cinnamomum tree. Those stems are dried and during the drying process they roll up into sticks. The sticks can be used alone or they can then
be ground up to form the powder we most commonly use in various recipes. Cinnamon contains large amounts of polyphenol antioxidant making it a huge
superfood. It also has anti-inflammatory properties to help the body fight infection and repair tissue damage. Cinnamon has also been linked to reduce
heart disease, lower blood sugar and blood pressure as well as cholesterol. Try a teaspoon in your coffee in the morning!

Basil Cinnamon Peaches

1 1/2 cups water

1/2 cup raw sugar (Or use 3 tablespoons of honey or agave nectar)

3 strips lemon zest (1-by-2-inch strips)

2 tablespoons lemon juice

1 3-inch piece cinnamon stick

3 ripe but firm medium peaches, halved lengthwise and pitted

1/2 cup packed fresh basil leaves, roughly chopped

*Combine water, sugar, lemon zest, lemon juice and cinnamon stick in a large nonreactive saucepan (see Note); bring to a simmer over medium-high heat,
stirring often, until the sugar dissolves. Add peach halves. Return to a brisk simmer, cover the pan and simmer, turning the peaches occasionally,
until they are tender when pierced with a skewer or paring knife and the skins are loosened, 20 to 25 minutes (depending on the ripeness of the peaches).
Transfer the peaches to a plate with a slotted spoon.

Return the liquid to a boil and cook until reduced to about 3/4 cup, 10 to 12 minutes. Remove from the heat, stir in basil and let cool to room temperature,
about 40 minutes.

Slip off and discard the peach skins. Place the peaches in a storage container and strain the cooled syrup over them. Cover and chill for at least 4 hours.

Yes, you too, can be as cool as a cucumber. What’s the trick? Just eat plenty of cucumbers!

Why the cucumber?

Cucumbers are naturally low in carbohydrates, sodium, fat and calories. (~15 calories/cup) They also contain a high amount of phytonutrients which provide
antioxidants, anti-inflammatory, anti-cancer benefits. If that’s not enough for you they are also packed with water so eating a cup of ‘cukes’ is like
drinking a glass of water. Cucumbers contain silica which helps keep your skin smooth and can aid in alleviating the puffiness around your eyes. Because
they also contain potassium (4% of your daily value) they are essential for keeping your blood pressure from rising. So the next time you start to
feel a little ‘hot under the collar’ try some cucumber water to help keep you cool.

Cucumber Recipes

Cool Cucumber Water

Peel 1 cucumber, slice in ¼” wide slices and Add slices to large pitcher of water and refrigerate. Enjoy a glass every hour. Or add 4-5 cukes to a large
travel container and enjoy on the road.

Over the past few years grocery prices have skyrocketed, right alongside gas prices and the general inflation rates. Here are some tricks to pinching pennies
at the grocery store while still enjoying nutritious and delicious food:

Eat more beans - Beans are wildly economical and versatile. You can make bean salads, Cajun dishes, Indian dishes, vegetable soup, chili, Mexican bean
dips, stir them into whole-grain pasta—the list goes on and on. Your family will never catch on to the fact that they’re eating beans most nights
of the week. Beans are high in protein and fiber.

Vegetarian Meals - Eat more vegetarian meals than meat-based meals. This is a great time to stock up on your veggies and give yourself an extra dose of
antioxidants to boost your immune system and fight free radical damage. But be sure you are still meeting your protein needs for the day. This is different
for each person and the amount of protein you need can be understood when you know your body type.

Chop your veggies - Spend more time than money. In other words, cruise by the convenience foods—even those that you think are healthy. For example,
buy a head of romaine lettuce and cut it yourself rather than buying prepackaged salads. A head of romaine may only cost a little more than $1, but
prepackaged salads often cost at least $3.50. Ditto for all fruits and vegetables, plus meat. Buy a whole chicken and cut it yourself to make it last
for six meals, including making chicken stock with the bones.

Buy in bulk - This will save you money over several weeks. Sure, you might spend $20 on a bushel of apples this week, but you won’t have to buy them for
three weeks. If you had spent $7 per ½ peck once a week for three weeks instead of buying the bushel, you would have spent $1 more for ½ peck less
of apples.

Go local - Buy as many local foods as possible. Produce from local farmers is unbelievably cheap, incredibly tasty, and chocked full of more vitamins since
it spends far less time being transported to your plate. End-of-season crops you can get right now include broccoli, cauliflower, beets, potatoes,
Brussels sprouts, apples and apple cider. If you eat meat, try to find a local farmer. You’ll save money by buying in bulk, and the meat will contain
no antibiotics or hormones.

Cook once, eat twice - Most people have no idea what’s for dinner tonight and make something that will be eaten just at that meal. If you can plan ahead,
your ingredients will go farther. A whole chicken can make up to 4 meals! First meal chicken breasts, second meal chicken stir fry, third meal chicken
tacos, fourth meal chicken soup made by boiling the remains for stock!

Don’t shop while you’re hungry - You’ll be tempted to stray from your weekly budget with unnecessary items such as potato chips and cookies. Eat a healthy
snack like a handful of almonds or a piece of fruit right before shopping.

Don’t Stress Out Over Food

Maintaining balance and stress can be a challenge! For many people, money can be a huge stress trigger. If you find yourself feeling anxious, angry, sad
or overwhelmed when it comes to household spending try planning your grocery shopping list by using these budget friendly tips before your next supermarket
trip. Make the conscious effort to be in command of the stressors that are in your ability to change. You will be eating healthier, spending less and
creating balance at the same time. Plus the money you spend on healthy foods generates savings in medical costs now and in the future since you will
be less likely to develop chronic conditions from unhealthy eating habits.

If you like Asian flavors I highly recommend the House of Tsang® stir fry sauces. For this dish I used the Classic Sauce which has mostly soy, sherry wine,
garlic and ginger that makes it super tasty when added with a protein (chicken in this dish) and a variety of vegetables. You can really add just about
anything from the fridge so this doesn’t have to be a ‘special trip to the market’ kind of dish.

The key to making this meal in under 35 minutes is to start the rice first. When I walk in the door I immediately put the brown rice into my rice cooker
and then I start the prep of cutting the vegetables and sautéing everything together. If you don’t have a rice cooker, no problem, simply start the
rice when you get home; change your clothes, pet the dog (or kids) and then get started with the dinner prep. Another shortcut is to use boneless chicken
tenders instead of the breast so you do not have to prep the chicken by cutting it into strips. Plus, if you’re one of those people that doesn’t like
to handle raw meat, this definitely limits your interaction!

As the rice is cooking, add the sesame oil and garlic to a large sauté pan. Heat for a few minutes and add the chicken tender pieces. Add the salt &
pepper to the chicken. Cook until the chicken is no longer pink. Add the onions and peppers and sauté for 3-5 minutes until onions are slightly opaque.
Add the stir fry sauce to the pan and stir until the chicken and vegetables are thoroughly coated. Let cook on medium heat for another 3-5 minutes.
Add the mushrooms, snow peas and green onion and stir until coated. Cook another 3-5 minutes. Spoon a cup of rice into a bowl and add a scoop of the
stir fry on top. And now moan your way through another wonderful meal! (PS This tastes even better the next day for lunch or dinner.)

Spring is in the air and I love being able to throw together a quick salad using whatever fresh fruits and veggies are on hand. You can mix up just about
any combination of fruits to go on a salad. I typically stick with a balsamic vinegar and olive oil drizzle as a dressing since the creamy ones tend
to be loaded with saturated fat and excess sugar and/or salt. Plus the light vinegar and olive oil allow you to really taste the mix of the fruits
and veggies which should be the stars of the dish anyways.

Pear & Blueberry Salad

1 cup spinach or kale (or mix of both)

1 Bartlett pear chopped

½ cup blueberries

1 roma tomato sliced

Sprinkle of feta cheese (or omit if dairy free)

Sprinkle of sunflower seeds (~2 tbsp)

1 tbsp extra virgin olive oil

1tbsp aged balsamic vinegar

*(You can mix the vinegar and oil together to blend them before drizzling over salad if you prefer)

Most people are constantly on the go and multi-tasking throughout the day. One of the ways we think we are being smarter is multi-tasking our way through
meals. Does this sound like you…grab a granola bar and eat it on the way to work; pick up lunch or take your own and eat it at your desk while
checking and responding to emails; pick up dinner or microwave a meal and sit in front of the TV to ‘relax’ and eat. That was basically how I ate all
of my meals when I worked as a corporate executive for many years. In my haste to be all things to all people, I felt the constant need to combine
any form of eating with another activity and never gave it any thought. One day when I was traveling to Seoul, South Korea for work, I decided to walk
down the street from my hotel and grab a bite to eat for dinner. I had forgotten to bring my cell phone and I was left with nothing to do as I ate
my meal. How wrong I was!! After picking a corner table near the window and ordering my food, I began to people watch and take in all of the sounds
and visuals around me. I could smell the aromas from various dishes as they were served to nearby tables. There were tables full of laughter and then
also tables full of silence as people madly studied their cell phones or typed messages. Then I noticed all of the people passing by on the street
and for the first time I realized how relaxed I felt while simply observing my surroundings. It was as if I was in the eye of a storm and I felt a
real sense of peace. And then my food arrived. It was a traditional meal known as Bimimbap (BEE-beem-bap) and consists of steamed rice and on top sits
a variety of steamed vegetables such as baby corn, mushrooms, spinach, bean sprouts and egg. It is seasoned with a soy, ginger, sesame oil marinade
and is absolutely delicious. When this bowl of food was presented to me, I first smelled the dish and could feel my inner self starting to purr with
excitement. (Yes, I said purr!) Then I took my first bite and simply held the bite in my mouth to take in all of the flavors. Then I began chewing
and continued to notice the slight change in flavors as my saliva began to break down the food. It was a meal like no other and I enjoyed it thoroughly
even though I probably only consumed about half of the bowl. All of my senses were on high alert and it was one of the most memorable meals I’ve ever
had. Now you may wonder why I am going into so much detail about this particular meal. This is one great example of mindful eating. I was completely
aware of the entire dining experience and all of my senses were engaged making it a most enjoyable experience.

Fast forward several years later and I am now a wellness coach guiding women on how to eat, move & breathe healthier. Given how busy we all are and
the many responsibilities we have to our careers, family and community, it’s no wonder we tend to run ourselves into the ground. One of my recommendations
to clients is to reserve one meal a day for ourselves. This goes back to my philosophy of taking care of YOU first so why not enjoy one meal and completely
indulge in the act of eating. In Don Gerrard’s book, One Bowl, he describes how he picks out his favorite bowl and eats all of his meals out of this
bowl. He has a quiet place in his house that is reserved for his meals and this becomes an almost meditative experience because he experiences every
bite and how his body communicates with him by telling him when he is full. In my house, we use small plates. It has become a common practice that
I eat my meals at home in silence either sitting at the dining room table or even sitting outside on our back deck enjoying this beautiful fall weather.
Not only do I pay attention to what I’m eating but I also observe how I eat: the way I sometimes blend foods together or when I choose to save a certain
side for last because it’s my favorite; even the pauses that I take to have a drink of water and assess whether I feel the need to clean my plate.
It’s amazing how many times my body will quietly say ‘I’m full’ and I will simply take my plate to the kitchen to be cleaned. (Or soaked if you’re
like my husband!) If this sounds way too intimidating (or weird) for you then here are a few suggestions you can try to begin mindfully eating and
enjoying your food.

Turn Off All Technology

If you’re at the office, simply take your meal outside or to the office kitchen. Outside lunches are a great way to soak up some Vitamin D which helps
maintain heart action and nervous system function. Plus, it’s a nice diversion from the fluorescent glow of office lights. Having no computers, phones
or TVs around ensures that you are paying complete attention to your food.

No More Car Eating

If you’re eating 2 or meals in your car each day, subtract one meal. If you’re a morning person, consider waking up 5-10 minutes earlier so that you can
eat your breakfast in a quiet place before the hustle of the day begins and/or the rest of your house is awake. This is a great opportunity for you
to be able to enjoy a few relaxing minutes and set a mindful start to your entire day. I’ve had quite a few people tell me this is their favorite meal
of the day because it sets the tone for their whole day.

Find One Relaxing Spot for Your Meal

My husband travels for work so many of my meals are solo and that means I can eat pretty much anywhere I choose. That’s why I like to go outside when I
can because there is something so relaxing about eating outdoors. When we eat together as a family, I will set the table and this becomes a meal where
we are able to connect with each other and enjoy the food and the whole experience. We leave work and other stressful topics at the door so that we
can at least enjoy this time with each other. You can do this with your kids as well and even choose a topic for dinner which can lead to some very
creative and entertaining discussions.

Dine Out Solo

I did this a lot when I traveled for work and as I described earlier, it became one of my most cherished events. This may be hard for some people especially
if you are constantly surrounded by people and technology but trust me, it is well worth the uncomfortable feeling when you completely immerse yourself
in the overall dining experience.

Mindful eating is really simply being present during your meals so that you can truly savor each bite and the complete meal. This goes back to making YOU
the number one priority and what better way to do that than to set a date with yourself every day for at least one meal. You’ll be so happy you did!!

I woke up this morning craving fresh tomatoes. If you’ve ever had the pleasure of tasting a homegrown tomato freshly picked off the vine with a dash of
salt and pepper then you know exactly why I’m craving tomatoes! It is a little piece of heaven and totally moan-worthy in my book. J That being said
it’s time to start working on my garden so I can have tomatoes ready for the summer. And for those of you who don’t have the time or the desire to
plant a garden those tomatoes are just a click away. One easy way to get fresh veggies is to sign up for a local community supported agriculture (CSA)
program. You can easily Google a program in your area and there’s a good chance that there’s a local farm nearby that has a program or offers onsite
pick up of fresh farm veggies. And did I mention farm fresh eggs?!

For those of you that are in the Charleston area here are a few programs you can check out.

-Ambrose Family Farms: This is my personal favorite and I try to do either the
winter or summer share program depending on my schedule. I would recommend the medium share for a 4-person family. Plus you can always head to
the Stono Market on Main Road if you want more veggies.

There are a few other large retail companies that are now partnering with local farms to provide customers with access to fresh produce. Check out Overstock.com
and search for ‘produce’ and add your zip code to see if there is a program near you. There is also a Costco-like retailer, ThriveMarket.com, which
also sells fresh veggies and a wide range of other products that you can have delivered to your door. There are free shipping options with both of
these retailers to make it a little more cost efficient.

Everyone should have access to fresh produce regardless of where you live. And buying fresh farm veggies is usually very inexpensive and you’re supporting
local business so it’s a win for your wallet and for your local community.

With the obesity rate in the US becoming a national epidemic, it’s time to really understand the role that sugar plays for maintaining good health. Take
the French, for example, and notice how they have a diet much higher in fat but their sugar consumption is 5 ½ times less than the American diet. And
yet the French have minimal issues with obesity, cardiovascular disease and even diabetes. Did you know that excessive sugar consumption is linked
to more than 60 ailments/diseases? Let’s look at a few of these in greater detail.

Sugar & Cardiovascular Health

The more sugar you eat, the more insulin your body produces which also increases your triglyceride levels. Higher triglycerides translates into higher
cholesterol levels. Also high insulin levels is also linked to a lower HDL (good) cholesterol, high blood pressure & obesity.

Sugar & Cancer

Cancer cells LOVE sugar so the more sugar you eat, the faster those cancer cells grow. High insulin levels are one of the biggest risk factors for breast
cancer. In fact, it carries a 283% higher risk. My sister is a breast cancer survivor and I witnessed firsthand the challenges she faced to fight that
disease. Keeping my sugar intake to a minimum seems like a small price to pay if you ask me.

Sugar & Obesity

High fructose corn syrup accounts for more than 40% of sweeteners added to food and drink products today. This sweetener is a laboratory modified blend
of fructose/glucose and the body is not designed to absorb this refined sugar mix so it goes straight to your cells where it is stored as fat. It is
also absorbed into the cells without the production of leptin which is a hormone that regulates appetite so you stay hungry and continue eating which
means you eat the whole bag of cookies….not good!

Eliminate refined table sugar NOW. If it’s in your pantry, get it out. Substitute raw honey or agave nectar if you must use it.

Eliminate processed carbohydrates (white pasta, breads, bagels) and go to whole grain pastas and breads or brown rice. These can all be found at your
local grocery store.

Be your own food detective. Read labels carefully. Look for whole grains and be sure to read the sugar levels on containers. Between 20-40 g of sugar
is all that is needed in a given day. Any more and you can put yourself at risk for those diseases above and fluctuations with energy levels and
your mood in general.

Beware of fat-free or low fat foods. In many cases, to reduce the fat content, the manufacturer simply adds sugar. A good example is yogurt. A container
of plain yogurt contains 6g per serving while its ‘fat free’ cousin contains 13g. Ironically, the fat-free food can make you fatter.

Listen to your body. When you eat a food that gives you a buzz but then you feel cranky or find yourself reaching for another sweet food a few hours
later, pay attention to what your body is trying to tell you. Think about the foods (natural whole fruits and veggies) that give you sustained
energy throughout the day. Those are the foods you should be eating to keep you balanced.

Eat balanced meals regularly. This really expands on the point above about listening to your body. Each meal should be a balance of protein, complex
carbs and high quality fats. Think about the colors of the rainbow and how you can incorporate those colors onto your plate for each meal. And
for many people, that may mean 5-6 small meals per day.

Reducing (or eliminating) sugar from your diet does not mean you have to go into starvation mode, ready to kill anyone you see eating a cookie. In fact,
by keeping your meals balanced, especially with lots of fruits and vegetables, your cravings will reduce drastically and your energy will increase.
It’s a win-win for everyone!